Week 6 of 29

Day 1 (Saturday, 8/4/12)

High bar Squat (narrow stance)
5x345
5x365
5x385

Front Squat
5x265
4x275
5x275

DL Stance Box Squat (2 pads)
3x4x405

Ab Wheel
3x10

Back Extension (45 deg.)
3x12

Hip Adduction
3x15x110

Comments: Was thrilled to go through this high bar cycle without a belt and hit a solid 5x385 at the end.  Hope this carries over to the real thing.  Moved this session up a day so that I could watch my buddy Rob Tretting win raw nationals (242's) and qualify for worlds the next day.  HOORAY!!!  Just missed my target of 3x5x275 on front squat, shirt was really sweaty and the bar was slipping on the 2nd set, but hit 405 on box squats.  First 6 week squat cycle went super.



Day 2 (Tuesday, 8/7/12)

Incline Bench
5x135
5x155
5x175
4x185

DB Floor Press
5x85's
5x95's
6x100's

Pendlay Rows
4x6x185

Side Plank
2x30sec.

Kelso Cable Shrugs
4x12x75

Band Pullaparts
3x20xmicro-mini

Comments: Really wanted 5x185 on incline.  Cut the incline dumbbells because shoulders have been smoked and want a bit more recovery for Friday's session.



Day 3 (Wednesday, 8/8/12)

Conv. Deadlift
5x405
5x435
5x455

Pause Sumo Deadlift (1/3 up)
4x2+1x415

Deadlift
5x1x425

Kroc Rows
17x90
15x90

Reverse Hypers
3x8

Reverse Crunches
4x8


Comments: Really wanted 5x455 on conventional deadlift and it was right on my limit for the day, YES!  Add a successful 6-week deadlift cycle.



Day 4 (Friday, 8/10/12)

Bench
2x225
2x245
2x265
2x285
2x295 (20lb PR)
*close grip 
8x225

Rope Pushdowns
110x15, 9, 11

DB Incline Curls
3x12x25's

Seated Cable Row
4x10x110

Pulldowns
4x6x130

Pulldown hold
4x12secx60

Reverse crunches
4x8

Comments: Ended the cycle with a huge raw bench PR, yes!!!  I've been right on the money this cycle, have to keep the momentum going.  Start lighter next week and ramp my way back up, hopefully to better form.


Day 1 Day 3 Day 4